5'11, 210 pounds, 19 y/o, 355/210/405 I read Justin Lascek's ebook, and now I am starting TM. That book is like the TM bible. It is very helpful. Here is my version of TM with an added assistance day. Please tell me if it is appropriate.
Monday (Volume): Bench/Press and Squat 5x5, some abs work (pallof, leg raise, or rollouts)
Tuesday (Assistance): High Pull at most 15 reps, currently working my way up. Rows, Dips, and Farmer Walk
Wednesday (Light): Bench/Press 90% of Monday 3x5, Pause Squat 80 % of Monday 2x5, curls
Friday (Intensity): Squat, bench/Press, deadlift 1x5. Abs, Grip
I also do chin ups between every set of bench/press, 2 or 3 reps short of failure, some times I also do pull aparts.